LL exercises prescription for each condition Flashcards
1
Q
FAI
A
- Hip flexors stretch
- piriformis stretch
- clamshell
- hip hikes
2
Q
Hip OA
A
- SLR (to inside & outside)
- hip hike
- bridging
- clamshell
3
Q
Groin pain
A
- concentric ADD w/ weight against gravity
- ball squeeze ADD
- squats
- isometric contraction against R
- hip ABD
- wall sit w/ ball squeeze
(- copenhagen adductor ex )
4
Q
hamstring tears
A
- Nordic hamstrings ++ (eccentric & concentric ex)
- Balance exercises (1LS)
- Shuttle jump (=> power)
- Hamstring curl
5
Q
Proximal hamstring tendinopathy
A
1) - SLB & bridge holds (isometric)
- isometric straight leg pull down
- standing hip extension
2) - prone hip extension
- hamstring curl (prone leg curl & supine leg curl)
- nordic hamstring ex
- bridging progressions
6
Q
GTPS
A
- isometric hip hitching = hip hikes
- pelvic dip
- side lying hip ABD
- birdging
- wall squat
7
Q
ACL rupture
A
- Bridging
- Heel raises
- Heel slides
- hamstring curl (on ball)
- Straight leg raise
8
Q
PCL rupture
A
- isometric hamstring (heel dig) ?
- Knee flexion with heel slide
9
Q
MCL tear
A
1) isometric ex
- wall sit
- side lying hip ABD
- isometric hamstring contraction
2) isotonic ex
- knee flexion with heel slide
- calf raises
- wall squat w/ ball
10
Q
LCL tear
A
1) isometric ex
- wall sit
- side lying hip ABD
- isometric hamstring contraction
- hip extension (hold)
2) isotonic ex
- knee flexion with heel slide
- calf raises
- wall squat w/ ball
11
Q
Meniscal tear
A
- mini squat
- short arc quads
- SLR
12
Q
PFPS
A
- SLR
- Side leg raise
- wall sit
- squat
- step up
- sitted knee extension
- hip hikes
13
Q
Patella tendinopathy = jumper’s knee
A
- squat
- lunges
- knee extension
14
Q
Knee OA
A
- SLR
- squat
- leg stretch
15
Q
MTSS
A
- calf raise (soleus)
- toe raise (flexor digitorum longus)
- ankle inverison w/ band (tibialis posterior++ & ant?)
- ankle dorsiflexion w/ band (ant tibialis) ??
